Comparing Nutrients in 7 ounces Peaches, canned, heavy syrup, drained VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Cassava	3%	2%	95%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Energy	4.93% 143kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.6g	58% 75.5g	130g per day for Men 19-50 years
Sugars	40% 29g	4.65% 3.37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	9.44% 6.85g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 11.5g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.75% 1.24mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	45.4% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.7% 2.36mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.32% 160g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, heavy syrup, drained VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Peaches, canned, heavy syrup, drained versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Peaches, canned, heavy syrup, drained vs Cassava:

• 7 ounces of Peaches, canned, heavy syrup, drained have 31 times more Vitamin A, 6.3 times more Vitamin E and 1.3 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 4.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4.5 times more Vitamin B5, 6.8 times more Vitamin B6, 3 times more Vitamin B9 and 29.4 times more Vitamin C than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Peaches, canned, heavy syrup, drained as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peaches, canned, heavy syrup, drained vs Cassava:

• 7 ounces of Peaches, canned, heavy syrup, drained have 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Copper, 4.2 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium and 3.8 times more Zinc than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Cassava contain similar levels of Iron per seven ounces.
• 7 ounces of Peaches, canned, heavy syrup, drained lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Peaches, canned, heavy syrup, drained as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peaches, canned, heavy syrup, drained have 8.6 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Energy, 2.1 times more Carbohydrate, 1.5 times more Fiber and 2.6 times more Protein than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Peaches, canned, heavy syrup, drained as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.